June 26th 2017

Pre Warm-Up
3 rounds
10m butt kicks
10m high knee
+
3 rounds
10 sit-ups
5 burpees

 

 

Warm-Up
Dynamic

 

 

Strength
A.) Sumo Deadlift
6×8 @ 65% of 1RM DL + 2 chains on each side

 

 

WOD
3 rounds with a running clock
0:00 – 2:00
Run 400m
DU

2:00 – 3:00
DB PJ @ 35/25

3:00 – 4:00
Pull-Ups

4:00 – 5:00
DB Hang Squat Clean @ 35/25

Rest 5min

 

Video:

 

 

Cool Down
1.) Row 1,000m
2.) Spend 5min on hip mobility

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